Conversations du coeur #31: Le stress

Le stress n'est pas qu'une émotion. C'est une réaction biochimique complexe qui mobilise tout votre organisme pour vous protéger. Lorsqu'on comprend son fonctionnement, plusieurs de ces moments où l'on se demande « Pourquoi est ce que je réagis comme ça? » deviennent beaucoup plus faciles à expliquer. Dans cet épisode, nous explorons comment le cerveau interprète une situation comme une menace, pourquoi le corps réagit de la même façon face à un danger physique ou psychologique, et quelles sont les conséquences sur votre concentration, vos muscles, votre fréquence cardiaque et votre niveau d'énergie au quotidien.

Nous expliquons également le système nerveux autonome à l'aide d'une image simple : la pédale d'accélérateur et la pédale de frein. Le système nerveux sympathique agit comme l'accélérateur qui déclenche la réaction de combat ou de fuite. Le système nerveux parasympathique représente le frein qui favorise le repos, la détente et la digestion. Lorsque l'accélérateur reste enfoncé trop souvent, on peut se sentir constamment sous tension, anxieux et épuisé, même lorsque les analyses sanguines sont normales. C'est là que la différence entre être en bonne santé et ressentir un véritable bien être devient évidente.

Nous abordons ensuite les principales voies hormonales impliquées dans la réponse au stress, notamment l'axe hypothalamo, hypophyso, surrénalien (CRH, ACTH et cortisol), ainsi que le rôle de l'adrénaline et de la noradrénaline. Nous faisons le lien entre le stress chronique et plusieurs déclencheurs modernes, y compris les plus subtils, comme une insatisfaction persistante ou un décalage entre vos valeurs et votre quotidien. Enfin, nous partageons des stratégies concrètes pour améliorer votre résilience au stress en stimulant le système nerveux parasympathique, avec un accent particulier sur le nerf vague et des habitudes comme la méditation, la pleine conscience, la tenue d'un journal, l'activité physique et un sommeil de qualité.

Si vous cherchez un guide accessible, fondé sur la science, pour sortir du mode survie et retrouver un meilleur équilibre, cet épisode est pour vous. Abonnez vous au balado, partagez le avec une personne qui a l'impression de toujours fonctionner à bout de souffle, et laissez nous un avis en nous disant quel est le principal facteur de stress que vous aimeriez changer.

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Peace, love, plants!
Dr. Jules 

Transcript

Welcome And Podcast Setup

SPEAKER_00 0:00

Hello, these buddies, and my next section of my podcast that we appear Conversation. This is great, of moments with great passions. It's more planifiant, it's more spontaneous, this is moving, but it's just conversation to M. Yo! Hello, my point of being.

Stress As Threat Perception

SPEAKER_00 0:47

It's very completely the stress is a very biological and biochemic. At the finish, the stress is the manages with an perception of a menace, it's a threat. Regardless of this, a menace is physical or psychological. The reaction is the same, right? So if you have, for example, you're trying to dorm this morning, and you have a crack, and you think there's a volume in your hand the stress, the perception of this mess a ton of reactions biochemic and biology that are to a survey, right? So, what will happen those senses will be, you will be clear, you have a focus and a vigilance that is a little bit of a extra blood flow that will be at your muscles, and all these organs that are to help, enter, and reag. So, the stress is a very utter for our life, because if you have stress in a situation of menace, you are in danger.

Why Modern Stress Misfires

SPEAKER_00 2:04

The problem is that back in the day, when our system has evolved to detect the stress and reagent, you're trying to millions or millions of days after we stress because of the advanced, because the luminary has a rouge around. The problem is that the system of activity of stress fight or flight is malcalibrated, and it reages to these menacing that. The plus system is actively, the plus the loose and sensible, and it will declenche absolutely, right? So, the system nervous, our brain, the system nervous central, and our nerves in periphery, not the system contains different sorts of system nervous as a car, and at the interior, there are different files that pass. Certain of these system nervous voluntary that we control. My brain will say leave your brain, it works. But you have a lot of these functions of the system nervous that are inconscient and involuntary. So guard in tight that you have a branch of the system nervous system autonomous. The system autonomous is the system that opens conscience. It's the system that controls the battle of our corner, our respiration, our digestion, too, including if our pupils are dilating or sort of functions that we aim in our survey, but that are control.

The Gas And Brake System

SPEAKER_00 4:09

So, let's say you're enough to drive on the highway, and we'll be on the auto route for 10 hours, a lot of people have surrounded autopilot, right? We'll gas more energy, and the drive is a little bit more comfortable. So, if you arrive, for example, suropilot, undrive pas trop, so you don't pèse the gas. On pèse le gas, on dépasse le car, puis là on est back sur Autopilot. This gas-là, l'accélérateur, c'est le système nerveux autonome sympathique. Le système nerveux autonome, il y a deux branches: il y a le break, puis il y a la pédale qui accélère. Le système qui accélère, c'est le système nerveux sympathique. Les gens appellent ça fight or flight, les gens appellent ça survival mode, whatever, c'est la même chose. C'est la branche du système nerveux autonome qui agit sans que on en soit conscient qui pèse la gas and we permit to reagir. Si jamais ah great, on va back, it's quite beautiful, I drive a little slow parce que I'm very relaxed. We have a system parasympathic that pèse the break. So pess the break signal that we're enjoying relax. So autant sympathic is appeler fight or flight, parasympathetic is appeler rest, relax, and digest basically the system nervous parasympathetic. So, if you're an utility to have a break, the system nervous parasympathetic relax, and the system nervous sympathic ages, right? The system nervous autonomous is a fine balance between the two. We have one to survive, we have one to recuperate, and the two are utterly. So, the problem is we don't have an equilibrium between the two, but a lot of people don't appear an hyperactivity sympathetic or an dominance sympathetic. We are constantly tapping on the gas, right? What's that? Now the heart rate is a little bit more hot, no hormones of stress are a bit hot. The inflammation will be obviously the damage caused by a heart rate, and a blood pressure too hot, you can see. So, it's what I think there's a difference between health and wellness, or santy, and you can be in santy, blood tests be completely normal, and completely normal, but you can be right to be. Come on, the system nervous sympathy that is hyperactive, it's not just in your tent. There's a genre of manner instinctive and intuitive. It's like there's versus it's a man of this-to-mith.

Cortisol And Adrenaline Pathways

SPEAKER_00 7:52

So, what is the senses have input to our analysis? It's not dangerous to send the fear if I'm at the end of a bonfire with my friends at the camp, but it's dangerous to send the food if I'm trying to dorm and my people are in the chamber at the way. So, this processing is in our signal that is envoyed to the hypothalamus. The hypothalamus will produce when it reages at the stress an hormone that will appear CRH, corticotropin releasing hormone. CRH will ensuite a little specifically the adenophypophyse, the lipophyse anterior, or the pituitary gland, and produce the ACTH, adrenocorticotropin releasing hormone. Basically, on the stress, the CRH of the hypothalamus stimule the ACTH of our hypophyse, and the ACTH will agree on the glands surinal. Surrenal will be surprised that produce the cortisol. Cortisol, it's the hormone of the stress, right? So, this is one of the pathways, one of the ways by the way we can augment our hormone stress. The other is that the directly a signal in the surinal, and it produces directly the adrenaline and the noradrenaline. They know adrenaline, but the very term that we use in France is epinephrine and non-epinephrine. This hormone of stress is very pure. It's the yellow that we don't do when you have an allergy or an reaction allergique at the couple, and inject an epiphen, but it's the epinephrine, it's the hormone of stress that our corner produces in menace psychological or physical. So these three hormones of stress that reagent, and produce when you reag, it's how you perceive a stressor, and they are low and they are utterly. The problem is when you have an hyperactivation and taux d'hormones of stress plus elevation, it impacts your sommeil, it impacts ta vie, right?

When Stress Turns Chronic

SPEAKER_00 10:07

Malheureusement, there are certain person who vienn have desptes compatibles with that, ça peut donner l'anxiété, ça peut affecter le moral. But des fois, y'a pas de stress aigu in their view. They're not en misère financière. The dominance sympathique when a stress chronic. A stress chronic that's insatisfaction with the things that are passing in your life. Those are struggling at the college, or for certain person, it's a view that is aligned with their valeurs and their croyances, right? So, example if you're a person who valorises your santy, valorizes in bonus, valorise, Canada on hiking. You can see at what point you have a disconnect better, and your comports quotient, and this friction that causes a genre of menace chronic, a perception of a menace chronic, and active system sympathetic. So what is that if you have a view that is aligned with your values, if you valorise, but your comports quotidien that people who lived in santy already, but it will create stress, right? So there's a stress aigu, you have a stress chronic, parmi the stress chronic, there's a circumstances that we don't control. On a voisin is very gentle, and they're the heart when he's less. We could control that our enfants are bullying at the college, we have a certain control, but you know what I'm saying. Once the gens, the thing with our valeurs and our comportments. So the stress is detected an menace, and we have evolution for it so it is pertinent for us, this system sympathetic. The problem is that it's actively for these stress if we compare to 10 000 days when we were chased by a bear, right? So, the question that I'm gonna pose is where I feel, it's why my system is actively, my system is sympathetic, my fight or flight, or my survival mode is chronically actively. And to know what we're capable of for this.

Vagus Nerve And Recovery Tools

SPEAKER_00 13:26

The manner the meditation augmented the activity parasympathetic, the exercise, and the sommeil, the system parasympathetic. 80% of the nerve in the system parasympathics on a nerve that we appear the nerve vague. The nerve vague or the vagus nerve is that the traffic parasympathetic circulates. It's like you have to talk about therapy activity of the nerve vague. The meditation of yoga augment the tonus parasympathetic because it active the nerve vague, right? So, the important thing when we talk about stress, it's obviously to be stress, but augmented our resilience to stress on activant the system parasympathetic, particularly specifically the nerve vague. So, if we feel stressed and paste aligned, like in fight or flight, in survival mode, it's because it's not in our head, it's a reaction biochemic in our corner. If we promise at that hormones, stress, cortisol, non-epinephrine, epinephrine. But it's probably because we have a view where there's a lot of menace along. Certain of these menace are real and vrai, but certain of these menaces, like road rage, frustrated because it's the menace to be en tard. It's the menace to deceive those, right? It's a deeper meaning that peep a horn because the car in avant avances at the traffic light. The button, the button awareness, is to compromise that we arrive in these affairs, and to compromise that the stress is a reaction biochemic that's passed in your head, in your corner, and in your face. The stress is normal, it's the menace, the perception of this menace that we do. If we're not capable, we can augment our tongue parasympathic with exercises of meditation, reflection, mindfulness, journaling, the gratitude journaling. Food, it's paste, it's not facilitating, but it is absolutely the pain. It's biology.

SPEAKER_01 16:18

Cool.

Closing And Where To Connect

SPEAKER_01 16:20

Bon vendredi.com. Puis oubliez pas que vous pouvez me trouver sur Facebook et Instagram en taille Dr Jules Cormier, puis sur YouTube à Plantebise Docteur Jules.